Carbohydrates in food
The carbohydrate in 194 everyday foods, per 100 g, from the Swiss Food Composition Database.
All foods by group
In grams of carbohydrate per 100 g.
Fresh fruit
Most fresh fruit gives between 5 and 20 g of carbohydrate per 100 g, mostly as natural sugars.
Dried fruit and applesauce
Drying removes water: 55 to 73 g of carbohydrate per 100 g. Applesauce has about 12 g, or 20 g when sweetened.
Vegetables
Most vegetables contain less than 5 g of carbohydrate per 100 g. Carrots, peas, sweetcorn and beetroot contain more.
Potatoes
Potatoes provide mainly starch: about 13 to 21 g of carbohydrate per 100 g, boiled, steamed or baked.
Pasta, rice and grains
Pasta, rice and grains are rich in starch. The values differ a lot between dry and cooked.
- Cooked brown rice27
- Cooked couscous31
- Cooked pasta31.2
- Cooked pearl barley25.5
- Cooked polenta16.7
- Cooked quinoa19.1
- Cooked white rice25.8
- Cooked wholemeal pasta26.8
- Dry pasta (uncooked)70.5
- Meat-filled pasta25.1
- Risotto without cheese24.9
- Spätzle24.2
- Spinach and ricotta pasta24.5
- White rice (uncooked)78
- White wheat flour69.5
- Wholemeal flour61
Pulses
Lentils, chickpeas and beans combine starch, fibre and protein. Cooked, they contain about 13 to 21 g of carbohydrate per 100 g.
Bread
Bread usually contains 38 to 52 g of carbohydrate per 100 g, almost all of it starch.
Breakfast and cereals
Oats, muesli and cereals are dry: 50 to 86 g of carbohydrate per 100 g. Prepared with milk, the value per 100 g drops a lot.
Milk, yogurt and plant drinks
Milk and plain yogurt contain about 4 to 5 g of carbohydrate per 100 g, as lactose. Plant drinks vary a lot.
Sugars, spreads and sauces
Sugars, syrups and jams are almost entirely carbohydrate. Sauces and spreads vary more.
Chocolate and sweets
Chocolate and sweets usually contain more than 50 g of carbohydrate per 100 g, mostly sugars.
Cakes and biscuits
Cakes, biscuits and pastries combine flour and sugar: from about 20 g for an apple tart to 75 g for Basler Läckerli.
Desserts and ice cream
Milk desserts and ice creams usually contain 18 to 32 g of carbohydrate per 100 g.
Drinks
Soft drinks, iced teas and fruit juices usually contain 7 to 18 g of carbohydrate per 100 ml, almost all sugars.
Snacks and nuts
Crisps, popcorn and pretzels contain 49 to 74 g of carbohydrate per 100 g. Nuts and almonds contain much less.
Dishes and meals
Prepared dishes range from about 6 g of carbohydrate per 100 g (tomato soup) to 30 g (pizza). It all depends on the recipe.
- Alpine macaroni (Älplermagronen)17.8
- Breaded escalope10.2
- Cheeseburger24.3
- Chili con carne9.2
- Crêpes18.9
- Croque monsieur26.6
- Falafel26.9
- Fish fingers15.5
- Flammkuchen (tarte flambée)27
- Ham sandwich17.4
- Hot dog29.6
- Kebab in pitta bread14.6
- Margherita pizza30
- Meat lasagne12.8
- Minestrone7
- Nasi goreng16.1
- Pasta salad12.6
- Potato gratin11.2
- Potato salad12.3
- Quiche Lorraine14.5
- Riz Casimir16.1
- Swiss cheese toast25.9
- Tabbouleh (couscous)15
- Tomato soup6.3
Cooked sides
From most to least, in grams of carbohydrate per 100 g.
- Potato gnocchi33.6
- Cooked pasta31.2
- Spätzle24.2
- Baked potato20.7
- Cooked quinoa19.1
- Cooked chickpeas16.8
- Cooked polenta16.7
- Steamed potatoes15.6
- Cooked beans14.5
- New potatoes13.6
- Cooked lentils13.5
- Mashed potatoes12.9
For the whole plate, the carb counter adds up the side and the rest of the meal.
Open the carb counterHow to read these values
- Per 100 g
- For 100 g of the part you eat (no peel, stone or bone), in the state shown. Cooked pasta has taken up water: about 31 g of carbohydrate instead of 70 g dry. Weigh the food in the same state.
- 10 g or 12 g of carbs
- Each page shows the weight that gives 10 g of carbs and the weight that gives 12 g (one bread unit, BE). Use the unit your care team taught you.
- Available carbohydrate
- The carbohydrate the body digests and absorbs, mainly sugars and starch. Together they do not always match the total exactly (rounding, other carbohydrates).
- Sugars
- Glucose, fructose, sucrose or lactose: found in fruit, milk and sweetened foods.
- Starch
- The energy store of grains, potatoes and pulses. Digestion breaks it down into glucose.
- Fibre
- It is not digested like other carbohydrates and is not included in the available carbohydrate of this database.
The values come unchanged from the Swiss Food Composition Database (version 7.1) by the FSVO. The weights for 10 g or 12 g and the portions are simple calculations. For dishes, values are for a standard recipe. View the database on naehrwertdaten.ch
Applidia is a free app to log your glucose and treatment, then show your doctor a clear report. See the app
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